You have overcome many challenges in your life thus far in learning to adapt to your environment with physical limitations. Fortunately, having C5 tetraplegia still allows you to have good biceps and shoulder function, which can be utilized in a strength training workout. Because these are the main muscles that work well, you must strengthen them as much as possible to not only help with your transfers and completion of your activities of daily living, but to also help with calorie burn and self-esteem building. You have learned how to use your biceps and shoulders in ways many others have not; therefore, you must work them out regularly to be able to utilize the strength of these muscles as much as possible.

Thankfully, physiotherapyexercises.com┬áhas developed a library of exercises for people with spinal cord injuries. Let’s take a few of these exercises and put together a good workout routine for you that you can perform at least three days per week to strengthen your biceps and shoulder muscles.

[divider]

For this workout, you will perform as many repetitions as you can on each arm in 60 seconds. Remember that fatigue is what builds muscles, so push yourself, but don’t overdo it, especially if you have breathing difficulties. Always be safe a get approval from your doctor before beginning a workout.

Biceps Curl – Click to view the exercise

  • Perform as many as you can in 60 seconds with each arm.

Shoulder Abduction – Click to view the exercise

  • Perform as many as you can in 60 seconds with each arm.

Shoulder Flexion – Click to view the exercise

  • Your final exercise! Perform as many as you can in 60 seconds with each arm.

Repeat the circuit two to three times for maximum strength and endurance benefit!

Remember, if you want to build muscle, try to use heavier arm weights. If you are looking to build endurance and increase your calorie burn, I suggest using lighter weights and doing more repetitions. You should record the number of repetitions that you perform in each set, and try to beat it your next workout.

Finally, always take a day off between workouts to allow your muscles time to rest and grow!